This is our 3 Day/Week version of our "Back to Basics" program.
This program designed for the beginner to intermediate weightlifter who wants to review weightlifting positions & technique, and establish (or expand upon) strength numbers, before jumping into a more advanced program.
This 3 Day/Week version is especially helpful for those that only train 3 days/week, Masters athletes, or CrossFit athletes.
There are no prescribed percentages on this program, with the goal being perfect movement every rep, every session.
FeaturesA
Power Position Snatch Pull
5 x 5
B
Power Position Power Snatch
5 x 3
C
Overhead Squat
4 x 5
D
Back Squat
5 x 5
E
Snatch Liftoff
3 x 5
A
Power Position Clean Pull
5 x 5
B
Power Position Power Clean
5 x 3
C
Front Squat
5 x 5
D
Strict Press
5 x 5
E
Clean Lift Off
3 x 5
A
Pause Jerk Dips
5 x 5
B
Push Press
3 x 10
C
Power Jerk
5 x 3
D
Back Squat
5 x 5
E
Pendlay Row
3 x 10
F
Split Jerk Footwork
5 x 10